GP shares food swap to make now for a longer life - 'Extremely beneficial for heart health and longevity'

Dr Merrifield, medical director at Selph, spoke exclusively to GB News about her top food picks for longevity and reducing your risk of developing dementia.

She previously named the 33p snack packed with omega-3 fatty acids that reduce the risk of heart disease, diabetes, depression and cancer.

According to the expert, foods rich in polyphenols; fruits and vegetables; legumes and whole grains can boost your lifespan and brain. The GP advised that swapping refined grains for whole grains could be "extremely beneficial".

She said: "At this time of the year we're often thinking about what things in our lives need to change. It tends to be a time of scarcity where we stop drinking and cut down on calories, but often we're not thinking about the long-term.

"Fortunately there are some simple and delicious foods that improve longevity and actually reduce your risk of dementia. The added bonus is they’re generally good for your waistline too."

Polyphenols

Dr Merrifield stated: "Polyphenols are found in colourful fruits, vegetables, dark chocolate and tea and coffee.

"They have antioxidant and anti-inflammatory properties and are an important part of the Mediterranean diet, which is well known to increase longevity and reduce the risk of dementia."

The Mediterranean diet is largely plant-based, so includes plenty of fruits and veggies; beans and pulses; nuts and seeds; wholegrains and olive oil. It also includes some dairy, and lean animal proteins such as chicken, eggs and fish in moderation. Red meat and processed foods are usually limited.

Fruits and vegetables

The expert said: "Having lots of fruits and vegetables in your diet is one of the most important things you can do to increase longevity and reduce the risk of dementia.

"Fruits and vegetables reduce your risk of colorectal cancer, heart disease and diabetes and contain fibre, antioxidants and polyphenols.

"Diversity and variety are key so challenge yourself to try something new this January. You may want to order a fruit and veg box to challenge your cooking skills and try and buy what’s in season."

Legumes

"Legumes such as beans and lentils help us feel full. and are a source of protein and fibre," said Dr Merrifield.

"They also provide excellent food for our gut microbiome which helps to reduce inflammation and improve cardiovascular health which improves longevity and reduces dementia risk."

Whole grains

The longevity enthusiast shared: "Whole grain foods, such as wholemeal bread and pasta, oats, barley, quinoa and corn provide an excellent source of slow-release energy - they help us feel full without raising our blood sugar and provide fuel for our gut microbiome.

"Whole grains have been shown in multiple studies to be extremely beneficial for heart health and longevity so take a look at your diet and see where you can swap a refined grain like white bread or pasta for a whole grain alternative." You can also opt for whole grain rice and cereal.

"Wholegrains such as oats and barley also contain beta-glucan which reduces cholesterol and reduces your risk of heart disease, stroke and vascular dementia."

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Unprocessed foods

Dr Merrifield warned: "To improve longevity, it's also important to reduce ultra-processed foods like supermarket sliced bread, flavoured ice cream and some ready meals.

"The key to knowing if something is ultra-processed is reading the ingredients label. If there are things on there that you don’t think you could buy in the supermarket, chances are it's ultra-processed. Ultra-processed foods are linked to a whole host of physical and mental health issues. Reducing your intake can help you age better.

"Sugar-sweetened beverages like soft drinks, energy drinks and adding sugar to milk and coffee have been linked to heart disease, strokes and colorectal cancer. Switching to drinking just water, milk or unsweetened tea and coffee is an important step to improve your longevity."

Best foods for longevity and reducing your risk of dementia

1. Omega-3 fatty acids
2. Oily fish
3. Nuts and seeds
4. Polyphenols
5. Fruits and vegetables
6. Legumes
7. Whole grains

If you have any concerns about longevity or your health, it is always best to consult your GP, who can provide tailored advice for your individual needs.

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